admin Ahh, Downward Facing Dog. Perhaps the most recognizable yoga pose. Yet, somehow, at least for me, it can still present challenges even eight years into my yoga practice.
Adho Mukha Svanasana (Downward Dog) is a pose that can be used in many yoga styles as a beginning, a resting place between other poses, an intermediate position through a vinyasa series, or a refuge.
Getting into the Pose
This pose can be entered in many different ways depending on the sequence of yoga you are doing or what type of class you are taking.
Start on your hands and knees with your hands slightly ahead of your shoulders and your knees just below your hips. Spread your fingers out wide and push firmly on the floor with each finger.
Curling your toes, now push your hips up in the air, straightening your arms and leg, and forming an inverted V. You should have a flat, straight back, with your head between both arms and your heels on the floor.
Adjustments
This pose requires a number of adjustments to maximize its benefits.
Roll your upper thighs towards you by engaging the outer thighs.
Imagine that your hip bones are moving toward each other to narrow your front pelvis.
Engage your core and tuck your lower ribs.
Relax your shoulders by opening them wide and letting them fall on your back.
The outer arms should be engaged strongly.
Spread the weight evenly on your fingers to support your arms.
Modifications and Variations
To master the entire pose, you will need time, dedication, and practice. There are many ways to prepare your body for the ultimate pose or modify it while working towards it.
The heels should be lifted off the floor and your knees bent. This will help to lift your hips and move the torso toward your legs.
One knee at a moment pushes the heel of the other leg into the mat. As you alternate back and forth, warm your body by pedaling out both feet.
Use the weight of your foot to push the heel into the ground.
Pose has many benefits
Downward Facing Dog has many benefits for your mind, body, and spirit:
Inversions like Headstands help to increase blood flow to the head. It can also help to calm the mind and combat depression. You can also feel energized and less tired.
This pose strengthens and stretches the arms, legs, calves, and shoulders. This pose can relieve headaches, migraines, menopause symptoms, and back pain and ease digestion.
Downward Dog can be a wonderful place to reflect on your yoga and your life. We often come here to breathe and slow down.
When we practice Downward Facing Dog, we literally change our perspective. We can shed light on issues that have not been resolved, discover a newfound empathy for others, or even alter how we view ourselves in order to be more loving and gentle.
